Plantar fasciitis is an inflammation of thick connective tissue (fibrous) that runs from heel to toe. The tissue is called plantar fascia and is useful in supporting the muscles and arches of the soles of the feet, and connecting the heel bone to the toes. If too stretched or overused, the plantar fascia surface can tear up causing inflammation, pain, and difficulty walking.

Plantar fasciitis commonly occurs in people who often wear high heels, have flat soles or no legs, have tension in the calf muscles, rheumatoid arthritis, frequent weight-bearing exercise, over 40 years of age, obesity, or standing often in a long time.

Sports to Relieve Plantar Fasciitis

The pain of plantar fasciitis can be relieved by exercising designed to stretch the calf muscles and plantar fascia, as below:

Towel help

Before getting out of bed in the morning, wrap a towel around the pads of your feet. Use a towel to pull your toes toward your body, keep your knees straight and hold for 30 seconds. Repeat three times on each leg.

Seat help

Sit on a chair. Lift and place painful legs on the knees of the other leg. Drag your toes toward you until you can feel the stretch in the calves and legs. Hold for 15-20, repeat 3 times for each leg.

Help the wall

Stand in front of the wall and place your palms against the wall, position your palms touching the floor while straightening your right knee and bending your left knee. Put your right foot on the back, and your left leg is bent at the front. Lean forward by pushing your hips toward the wall until your right calf muscles feel tight, hold this position for 10 seconds. Repeat this movement 20 times on each leg.

Help cans of drinks

Relieve heel pain can also be done with the help of cold drink cans, bottles, plastic with ice frozen water, or batter rollers. When doing this movement, you can stand or sit. The trick, place the curve of the sole of the foot on the can and then rolled back and forth. Repeat at least twice a day.

Before performing the above exercise, you should ask the opinion of the doctor first. Do not forget to rest your feet by stopping or reducing the activity that may cause plantar fasciitis symptoms. If the heels still hurt, compress with ice to relieve the pain.